Very hot and sunny days are finally here, but after exercising in cooler spring temperatures, hot and humid 40 degree-days can feel overwhelming. Running, biking, hiking, and even walking feel harder in the heat, so here are some tips to help you get through your summer workouts.
Be flexible about when you work out. Get obsessed with checking the weather, and find out when temps are going to be the lowest that day. Sometimes it's early in the morning, and sometimes late in the evening, so you'll need to rearrange your schedule to fit in exercise during the coolest time of day. A plus about morning workouts is many of your neighbours might be watering their lawns, so you can run through their sprinklers to stay even cooler!! Here are some more useful tips:
1) Check the weather forecast before you start your workout. If there's a heat advisory, meaning high temperatures, hot winds (loo-type conditions) and air pollution, you might want to take your workout indoors. These pollutants can damage your lungs. Sun, humidity and pollution levels are most intense during the day, so you're at a greater risk of dehydration, sunburn and heat exhaustion during this time.
2) Take a cold shower before your workout. Might seem a little odd to shower before a workout, but the cold water will cool you down. For women: leave your hair wet and pop it in a bun, so when you head outside water dripping down your face and neck will feel so refreshing. For everyone with short hair: carry a water bottle with you and squeeze a little on top of your head whenever you need a little cooling boost.
3) Drink water all day, not just before or after your workout: Staying hydrated will help prevent some of the symptoms you may experience from exercising in heat such as dizziness, stomach cramps, and headaches. During your run, sip water or lemon juice every 15 to 20 minutes.
4) Wear loose, light-coloured clothes. The lighter colour will help reflect heat, and cotton material will help the evaporation of sweat. You may also want to try specially designed running shirts and shorts. They are often made from material meant to keep you cool. While cotton is comfortable, it doesn’t wick away moisture very well. Choose a loose-fitting polyester/cotton blend instead, or synthetic fibres designed especially for wicking during exercise.
5) The time of day is important. Unless you are training for an event that takes place in the daytime heat, avoid exercising from 10 a.m. to 3 p.m. It's the hottest part of the day. Generally, the early morning is the best time to work out, especially if the day is going to be a scorcher.
6) Apply sunscreen with SPF 15 (or higher) to prevent sunburn—even on cloudy days. Use an oil-free formula that won’t interfere with your body’s ability to cool itself down and select a sweat-proof variety to prevent sunscreen from irritating your eyes. Clothing with tight weaves, sunglasses and a lightweight hat with a brim can also help block the sun’s harmful rays.
7) If you've got a nice cool air-conditioned apartment, now's the time to pull out those workout DVDs you've been waiting to try, or learn how to bring your yoga practice home. You'll be surprised at how convenient it is to work out in the comfort of your living room. And all that air-conditioning feels great once you start working up a sweat! Though we suggest you don’t workout directly in front of your ACs airflow.
8 ) If you've been waiting for the perfect excuse to start incorporating swimming into your fitness regime, summer is the time! Because it's so hot, pool time becomes a must. Check for public pools in your neighbourhood that even offer some water aerobics or pool games. If you live in a modern apartment complex such as these apartments for rent in Macon, make sure you take advantage of the gym and pool facilities to maintain your fitness.
Hot weather isn't the time to take risks. Even healthy people should take it easy in extremely high temperatures and everyone should understand how to exercise safely and effectively at the height of the season. After all, there's no sense in letting some hot weather ruin your holiday mood.. so take it really easy this summer!
